Warm up very thoroughly; these hurt a bit.

Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.

Begin by pedaling 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.

Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.

Spin lightly to recover for at least 10 minutes.

Total Time: 01:14:00

Category: Explosive Power

Author: deniskissane

Intervals 20 minutes [ERG watts = 55% of FTP] 5 minutes [ERG watts = 75% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 5 minutes [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 30 seconds [ERG watts = 55% of FTP] 30 seconds [ERG watts = 105% of FTP] 10 minutes [ERG watts = 55% of FTP] 5 minutes [ERG watts = 50% of FTP]